Cikakkar Motsawa ɗaya: Isometric Bulgarian Rarraba Squat

Wadatacce

• Isometric Riƙe Bulgariya Tsaga Squat
• Bita don

Wasu daga cikin kinks na yau da kullun da muke fuskanta sakamakon rashin daidaituwar tsoka a cikin jiki, da Adam Rosante (mai koyar da ƙarfi da abinci mai gina jiki na birnin New York, marubuci, da kuma Siffa Memba na Brain Trust), ƙwararre ne wajen nuna muku yadda ake fitar da su daga tsarin ku. (Ya halicci wannan motsa jiki mai motsa jiki, kuma.)

"Wannan motsi guda ɗaya yana nufin babba da ƙananan jiki a lokaci guda don gina ƙarfi da motsi da kuma daidaita daidaiton tsoka," in ji shi. (A nan akwai ƙarin motsi na dumbbell da aka tsara don gyara matsalolin rashin daidaituwa na tsoka na kowa.)

"Yawancin mutanen da nake gani galibi ba su da ƙarfi ɗaya - ƙafa ɗaya da ƙyalli suna da ƙarfi fiye da sauran - kuma galibi suna da tsokar jikin gaba da baya mai rauni," in ji shi. Yunkurin Rosante-mai tsaga-tsalle na Bulgarian isometric-yana jin kamar magani, amma kiɗan zuwa ga ciwon kafadu da ciwon baya.

“Tare da ɗaga ƙafarku ta baya, wannan ƙwanƙwasa yana tilasta ku yin aiki da kafafu da walƙiya da kansa; yi daya daga cikin wadannan tsagaggen squats kuma za ku gano wane bangare ne ya fi sauran karfi." yana cewa. "Wannan yunƙurin kuma yana shimfiɗa sassauƙan kwatangwalo da ƙafar idon ku a matsayi na ƙasa, don haka motsa jiki ne mai ban mamaki wanda ke ba ku tarin kuɗaɗe." (Har ila yau gwada: Wadannan 5 motsa jiki daga Kim Kardashian's Trainer)

Ba haka ba ne kawai: A cikin wannan sigar tsagewar tsagewar Bulgarian, za ku yi T, amma ba tare da dumbbells ba. Rosante ta ce "Matse kafadar ku kamar kuna ƙoƙarin fasa goro a tsakanin su." "Wannan zai ƙarfafa tsokoki a bayanku na sama kuma ya jawo kafada cikin daidaitawa."

Gwada shi tare da alamun da ke ƙasa da kuma tare da umarnin Rosante a cikin bidiyon da ke sama. (Ya yi sauƙi? Gwada tsugunnawa don babban ƙalubalen ƙarfin ƙafa.)

Isometric Riƙe Bulgariya Tsaga Squat

A. Tsaya game da tsawon kafa ɗaya daga benci, mataki, ko ƙwallon motsa jiki, yana fuskantar waje. Mika kafar hagu a baya don barin saman kafar ya tsaya akan benci. ("Lokacin da kuka sauke, ya kamata ku sami damar sauke ƙasa cikin diddige ku kuma danna sama daga ciki. Idan kuna faɗuwa sosai cikin yatsan ƙafa, matsar da ƙafar gaba gaba kaɗan." Yana iya ɗaukar minti daya don nemo. wuri mai dadi.)

B. Ƙarfafa hannaye zuwa gefuna a tsayin kafada tare da yatsa masu nuni har zuwa rufin. Matse kafaɗun kafadarka tare kuma ku haɗa jigon don jan haƙarƙarin ƙasa kuma ku guji ɗora ƙananan baya.

C. Rike wannan matsayi tare da jiki na sama, sannu a hankali ƙasa har sai gwiwa ta baya ta yi sama da ƙasa. Rike a ƙasa don 3 seconds. Fita har zuwa sama a ƙidaya ɗaya.

Yi maimaita 6 zuwa 8. Canja bangarorin; maimaita.

Mujallar Shape, fitowar Nuwamba 2019

Bita don